Category: Workouts

Ladies, are you skipping chest day?

By COACH K

Your answer should be

Mondays are international chest day.  Which means good luck finding a bench or bar at the gym. While men anxiously await their next chest day, I haven’t seen or spoken with too many women who even train chest.  I have also been guilty from time to time to neglect this very important part of my body.  As women, we often get caught up in building our booties or cutting our abs.  BUT THIS MUST STOP! 
 

Your chest muscles are integral to good posture and mitigating future back pain.

 An added perk (pun intended) is that working your pectorals – the muscle under a woman’s breasts- will add a little extra perk to your breasts!  

 
Your chest muscles are a big part of your every day activities.  For instance holding that heavy bag of groceries or your child are just two out of hundreds of instances you use these important muscle.  So while it may seem you are using your back and biceps, your chest is doing a lot of the heavy lifting.  And let’s not forget, neglecting your chest will result in under used, tight muscle that could start pulling your shoulders forward.  Forward leaning shoulders or hunching shoulders, also known as bad posture, is NOT a good look and can lead to “phantom” aches and pains that can put you on the injury bench and make daily chores hard to do.
 
So the next time you’re thinking about skipping chest day, DON’T! Feel free to throw a few chest exercises to the end of your leg day or create a new back and chest day! Dumb bell press and chest flies are a good place to start!
 

 

Fitness On The Fly

By Coach K

Hey Fitbugs! Something we all struggle with is maintaining our fitness while traveling.  Whether it’s for pleasure or business, working out while on the road seems difficult and keeping your diet on point seems nearly impossible.  If you’re lucky enough, your hotel will have a closet sized room they dare to call a “fitness facility” that will be comprised of a treadmill, a bench, and a few dumbbells.  Being thrown off your routine and out of your kitchen when traveling can be devastating to your fitness goals, but it doesn’t have to mean your last few weeks or months will be in vein.  Below are some quick tips for preparing for your trip:
 
  • Do a little research. Search for a gym close to your hotel and see if they offer temporary memberships or guest passes.
 
  • Pack a good pair of running sneakers and look for some good scenic routes.
 
  • Since you’re already out of your routine, try something new! If you don’t ever do Yoga, look for a place nearby and drop into a class or better yet, pop open a good youtube channel.  Breaking up your routine with new workouts and fitness routines will help shock your body and get over any plateaus physically and mentally. 
 
  • Invest in resistance bands.
 
When you NEED to get in a lift, I have found these closet sized fitness facilities actually do house all you need to get in a decent workout. 

Leg day?

Grab some dumbbells and put together a squat/lunge routine, finishing up with incline sprints on the treadmill.  If you aren’t ready for unassisted squats, keep the weight light (or lose the weight) and use the bench as a guide: squat until you feel the bench lightly beneath you, then rise up.  

Chest day?

A bench and some dumbbells is all you need to get in a great chest workout.  And let’s not forget the best piece of equipment you already brought with you.  YOURSELF.  Body weight exercises are great at building functional movements.  These movements are the cornerstones for more complex movements and strong living. And if you did happen to invest in those resistance bands, even better!
 

Need to eat healthy?

Okay, so you won’t be able to hop into your kitchen and do your normal meal prep and if you’re on vacation you probably also want to enjoy yourself a bit.  A good way to keep on your health kick is to plan ahead.  Pack some healthy snacks that will keep you full in between meals so you won’t splurge too badly.  You should also pack a water bottle and bring it wherever you go.  Another simple trick, be sure to choose a protein at every meal and ask for sauces on the side.  While it’s safe to say the chicken you choose at the resort restaurant for dinner is likely not prepared for the “clean eater”, chicken is still chicken and your body will be thankful for the protein.